Tammy Kelly: Fish and seafood

Tuesday

Feb 4, 2014 at 12:01 AMFeb 4, 2014 at 7:33 PM

Quick and easy suppers

Tammy Kelly / Columnist

If you are getting tired of all of the wintertime comfort foods, it is time to turn to fish and seafood. Just because it is not summer doesn’t mean you need to leave out the all of the nutrients that fish can still provide. Here are some quick and easy suppertime recipes. Remember fish are rich in protein, full of heart-healthy omega-3s, and easy to prepare.

Pan-Seared Salmon with Pineapple-Jalapeno Relish

2 cups chopped pineapple

1/4 cup finely chopped red onion

1/4 cup finely chopped red bell pepper

1 tablespoon fresh lemon juice

2 teaspoons sugar

1 finely chopped seeded jalapeño pepper

1/2 teaspoon salt, divided

Cooking spray

1 teaspoon chili powder

1/4 teaspoon black pepper

4 (6-ounce) salmon fillets

Combine first 6 ingredients in a medium bowl; stir in 1/4 teaspoon salt.

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Combine remaining 1/4 teaspoon salt, chili powder, and black pepper, stirring well; sprinkle evenly over fish. Add fish to pan, skin side up; cook 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve with pineapple mixture.

Heat oil in a large nonstick skillet over medium-high heat. Brush fish with soy sauce. Combine 2 teaspoons pepper and sesame seeds; sprinkle evenly over fish. Add fish to pan, and cook 2 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Combine 2 tablespoons water and next 5 ingredients (through ginger) in a small bowl. Combine slaw and onions in a large bowl. Drizzle vinegar mixture over slaw mixture; toss to coat. Serve with fish.

Yields 4, no specific nutritional information available, however due to ingredients it is low in calories and high protein meal.

Soba Noodle Salad With Seared Tuna

(This one has a bunch of unusual ingredients but if you are willing to give it a try it is yummy and loaded with vegetables and protein)

6 ounces uncooked soba (buckwheat noodles)

Cooking spray

1 (1-pound) sushi-grade tuna steak

1/2 teaspoon salt, divided

1/4 teaspoon freshly ground black pepper

1 cup finely chopped cucumber

1 cup shredded carrot

1/2 cup julienne-cut radishes

1/3 cup finely chopped red bell pepper

1/4 cup finely chopped green onions

3 tablespoons rice vinegar

2 tablespoons low-sodium soy sauce

1 tablespoon peanut oil

1 1/2 teaspoons dark sesame oil

1 teaspoon sugar

1/2 teaspoon crushed red pepper

2 tablespoons sesame seeds, toasted

Cook noodles according to package directions; drain and rinse under cold water. Drain; set aside. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Sprinkle both sides of tuna with 1/4 teaspoon salt and black pepper. Place tuna in pan, and cook for 3 minutes on each side or until desired degree of doneness. Transfer to a platter; cool slightly. Cut tuna into 6 equal pieces. Combine noodles, remaining 1/4 teaspoon salt, cucumber, and remaining ingredients except sesame seeds in a large bowl; toss well to combine. Arrange 1 cup noodle mixture onto each of 6 plates. Top each serving with 1 teaspoon sesame seeds and 1 tuna piece.